70 TECHNIQUES, EXERCISES AND THERAPIES TO AVOID AND CONTROL STRESS , ANXIETY AND RELAX
1.- Desensitization : It refers to a set of procedures used with the (in order to gradually reduce or eliminate the ability of some stimuli to achieve negative emotional responses such as anxiety, fear and guilt. The experimental principles b The basic ones are counterconditioning and extinction.Physical activity is used as a form of desensitization and to improve the capacity for verbal expression .
2.- Deep breathing : (see previous chapter )
3.- Sauna: Steam bath , typical of Finland, currently extended to numerous countries and highly appreciated as a relaxant. It is similar to what in Venezuela we called the Turkish Bath .
4.- Hydrotherapy: Use of water in the treatment of diseases. Hot water relaxes contractures. It is used for muscle strains and strains, muscle fatigue, and back pain. Sitting in hot water is effective in treating hemorrhoids.
5.- Music therapy : The action of music is a therapy that acts on the nervous system and in emotional crises, increasing or decreasing glandular secretions and regulating blood pressure . It influences the mind creating emotions.
6.- Tai-Chi-Chuan: It is a very ancient Chinese discipline, whose exercises are practiced to obtain health, meditation , flow of energy and self -defense.
7.- Martial Arts: Varied methods of unarmed combat used in the Far East and shaped by philosophical concepts , especially ZEN Buddhism . Martial arts are practiced today in many parts of the world as a means of self-defense, competitive sport, and physical preparation exercises . The best known forms are: Karate, Kung Fu, Jujitsu, Judo, Akido, Tai-Chi-Chuan, Taekwondo, Kendo and Sumo.
8.- Swimming : Olympic sport , indicated for the treatment of asthma. There are several styles. Among them the ornamental jumps.
9.- Sports: Baseball, football, basketball, horse riding , fencing , boxing, athletics, etc. All sports are excellent for a healthy body and a healthy mind.
10.- Feldenkrais: aware through movement in order to awaken in the brain, the disposition to modify and improve the organization of movement and posture.
11.- Rolfing: It is a form of corporal treatment, of the deep tissues with structural orientation . It is a combination of Hatha yoga, Alexander technique , oestopathy and homeopathy . It was called structural integration because of the way the structure of the body affects its function , but the public called it Rolfing and it stayed that way .
12.-Trager : Known as Trager psycho -physical integration . It is a method of body education with manipulations of limbs, joints and muscles . Free form movement increases body awareness and improves agility.
13.- Reiki: It is an energy transfer technique by laying on of hands. It is based on five principles: do not be angry; don’t worry; be thankful; Work hard; be kind to others.
14.- Pilates: Pilates exercises are based on coordination , breathing and precise movements. The exercises focus on the so-called Powerhouse or center of power, by this they mean the muscles of the torso: abdominals, back and buttocks .
15.- Yoga: It is one of the six classical systems of philosophy of Hinduism . It differs from the others by providing the power of the body and the magical power attributed to its advanced devotees. It poses as a doctrine that through the practice of certain disciplines the human being can achieve liberation from the limitations of the flesh, the deception of the senses and the traps of thought. Thus one arrives at authentic knowledge .
16.- Meditation : It is the tuning of the physical and mental attributes , seeking to know the relationships with the Maker. Therefore, it is not pondering, nor letting the imagination fly , nor daydreaming ; but as our bodies are made of physical, mental and spiritual elements, tune the mental body and the physical body with its spiritual source. Meditating opens the seven spiritual centers of the body. The spiritual centers are: the pituitary; the pineal; the thyroid-parathyroid; the thymus; Leydig cells ; the adrenals and the gonads .
17.- Focus on breathing : Sit with your back comfortably straight and your feet flat on the floor. Calmly focus your attention on your breath . Relax and inhale through your nose for a count of 5, at a comfortable pace . Pause, hold the inhalation for a count of 5. Exhale with your mouth slightly open for a count of 10 and keep the exhalation well controlled. Repeat five full cycles.
18.- Alternate nostril breathing: Sit comfortably with your back straight and shoulders relaxed. Gently weigh down the right nostril with the right thumb and inhale gently and deeply through the left. Gently weigh the left nostril with the ring finger of the right hand . Hold your breath for a few seconds, then move your thumb away, exhaling slowly and completely through the right nostril. Then inhale through the right nostril slowly and steadily. Weigh the right nostril with your right thumb and hold your breath for a few seconds. Remove your ring finger and exhale slowly and steadily through the left nostril. Repeat the exercise at least ten times, keeping your breathing even and controlled.
19.- Country walk: Very early one morning I left my house with my whole family. We crossed the city and headed for the country. The sun was beginning to send us its first rays and a fresh and pleasant air bathed our foreheads.
How happy I felt !
The field is so beautiful!
plain , to rest later under the shade of some corpulent tree . There are many birds and the wind moves the leaves of the trees . There is a river nearby where we can bathe . There are forests and meadows, cattle and cement factories, and peasant houses, where they offer us lunch. When I looked at the clock it was four in the afternoon and time had passed without noticing it .
20.- Enjoy and know the silence: seminars and religious training centers silence reigns. The redskins practiced with their children teaching them silence. They sat on the floor at eleven o’clock at night with the light off and began to see and listen. They observe the slightest movements and noises, to determine what they were and where they came from . All for about an hour. When children grew up they knew how to see in the dark.
21.- Expand the chest: It is done standing with the back very straight and the feet separated to the width of the hips. Interlace your fingers behind your back, resting your hands on your buttocks, inhale and raise your arms behind you as high as you comfortably can, fingers interlocked and shoulders relaxed. Exhale and lower your arms, returning your hands to your buttocks. Repeat this sequence several times.
22.- Dolphin therapy: It has been discovered that dolphins have a surprising healing capacity for man, especially the mentally handicapped. Homer tells in the Odyssey that Ulysses is saved from the sea by two dolphins. Dolphins give a sense of trust, familiarity and friendship. Children with Down Syndrome and Autism have made great progress with the dolphins.
23.- Massages : Apply pressure with adequate intensity to certain parts of the body, mainly muscle masses, for therapeutic purposes . The massages give a feeling of well-being, reactivate the circulation and stimulate the energy systems . There are many kinds of massages.
24.- Hypnosis: It is a technique with which we achieve a different psycho-physiological state , from that of the normal waking state. The person under hypnosis accepts as real the suggestions suggested by the hypnotist.
25.- Progressive Relaxation: This technique is based on the premise that the body’s responses or anxiety provoke thoughts and actions that lead to muscle tension . Deep muscle relaxation reduces physiological tension and is incompatible with anxiety. The habit of responding in one way overrides the habit of responding in another.
26.- Biofeedback: Study and control of the waves that are recorded in the Electroencephalogram, it is a method of Biofeedback , using a thermometer to take the temperature is a common class of biofeedback . Biofeedback gives us information about ourselves , through external instruments.
27.- Autogenous Training : Schultz 1912. Be part of the observations that are made in hypnosis. The exercise or non-training in the subject develops, starting from the self in order to configure the self. It consists of producing a general transformation of the subject of experimentation through physiological and rational exercises .
28.- Biofeedback : Voluntary or involuntary control that uses the subject’s mind for healing , showing him the results of his own mental state on a device. Lowers blood pressure, asthma, migraine and muscle ailments.
29.- Aikido: Japanese art of self-defense. Emphasis is placed on harmony . It is presented as a physical manifestation of the energetic and spiritual laws of the universe.
30.- Alexander Technique: It refers to the integration of posture and movement. Alexander discovered that a basic correction of balance and a decrease in stress or tension occurs when there is a change in the relationship between the neck and the head. Reeducation is not done through physical exercises , nor by manipulation , but by conditioning procedures that alter body image and therefore the capacity for postural stability.
31.- Bioenergetic Analysis : This approach aims to understand the life of the body through its expression of vitality , gestures, emotions, feelings and relationships. The body is seen as an energetic process that participates in the world with instinctive, social, imaginative and creative expressions.
32.- Polarity therapy: It is a system of intense pressure massages on certain points, which resemble Chinese acupuncture in theory and practice . Improve posture and relieve blockages, to allow the free flow of energy in the body.
33.- Sensory Awareness : The objective is a certain degree of intellectual stillness in which each activity can be fully felt and allow its natural course and expression , free from technical inhibitions and images . If the ideas are quiet the person can function more automatically .
34.- Gestalt Therapy: Personality Integration Approach. The goal of this form of psychotherapy is wholeness, for the person to realize, admit, and integrate their fragmented parts . Use role play, exaggeration of symptoms and behavior , use of fantasy , the immediate moment, use of the word.
35.- Dance and Dance: Rhythmic body movements that follow a pattern generally accompanied by music and that serves as a form of communication or expression . Human beings express themselves through movement . Dance is the transformation of normal functions and common expressions into unusual movements for an extraordinary purpose, even healing.
36.- Neurolinguistic Programming : NLP is being used by therapists as a way of healing physical and mental tensions through a tour of the body internally, inspecting each of the internal body parts and exciting and noticing healing .
37.- Aromatherapy: This discipline provides a therapeutic use of pure aromas for a natural treatment and an important complement to help restore our balance and harmony .
38.- Acupuncture: Traditional Chinese medicine procedure based on the insertion and manipulation in more than 360 points of the human body. In China it is used in most hospitals . Relieves surgical pain and many other diseases, especially rheumatic .
39.- Painting: Painting is an art that has great aesthetic value and as such contains healing elements for those who practice it. Figures, colors, shapes, occupation , time all combine to help physical and mental healing .
40.- Writing: Writing is essential in verbal communication . There is a method called passing the letter that is used to express love, make a claim, say something that we did not dare to say and in general to express feelings, opinions, emotions and much more .
41.- Transactional Analysis: This theory is based on three observable forms of the self called the Father, the Adult and the Child . They are not hypothetical constructions such as the Super -I, I and It would be. Transactional analysis is preferably used in groups. It is a rational method for understanding behavior and is based on the assumption that any individual can learn to trust himself, think for himself, make his own decisions and express his feelings. Performed: Structural Analysis ; Transactional Analysis ; Analysis of the Games ; Script analysis . _ _
42. -Feedback : It consists of encouraging the participants to respond honestly and as openly as possible to each other ; this allows members to establish connections between their behaviors and the rest of the others, considered the first step towards behavior change. It is received from the environment through effects on the body and from the intentional communication of a teacher.
43.- Modeling: It refers to the learning that takes place when a person observes another perform a behavior that the first wants to learn. It can be spontaneous or stimulated .
44.- Behavior Rehearsal: It arises when there is difficulty between a member of the group and someone who may or may not belong to it; The most used technique here is the Role Play and especially the reversal of roles, used so that the patient clearly sees the role of his antagonist in the conflict. Role play allows for a decrease in anxiety as the situation repeats itself.
45.- Motivational Factors and Social Reinforcement: These are important elements for changing attitudes and actions. Through group pressure is to solidify and channel this pressure from group members in a therapeutic direction .
46.- Chiropractic: Technique whose purpose is to correct vertebral and peripheral alterations of the body. When the mobility of the spinal column is affected by trauma, due to repetitive incorrect postures, a blockage is produced that can cause anything from discomfort to a herniated disc accompanied by great pain if it affects the nerve. Through manipulation , the joint can be released from its fixed state, restoring movement and normalizing its function .
47.- Read a book: Reading helps us to know, to be, to better understand the world and to live together in order to live together. Reading is essential for all knowledge of life. There will always be reading because there will always be readers .
48.- Live and Let Live: It means to calm down, stay still, accept being as you are, not harm anyone, live honestly and give each one what corresponds to him. That way the others around us will be able to live too because we won’t worry them, we won’t annoy them and we will all be happy .
49.- Get active: It means that we should not be idle all the time. Laziness is the mother of all vices. Activity helps the body and mind. Especially work, dedication to family and community.
50.- Use prayer : Paul said: Pray without ceasing … .
51.- Change Routines: The routine tires. You have to rest, you have to make trips even if they are short, change meals, paint the house a different color and always be aware of the current changes that are made day by day .
52.- Telephone Therapy : When we feel anxiety, anguish, fear, call someone on the phone and talk to that person. We will alleviate the discomfort.
53.- Rest Sufficiently: We have already said that daily rest should be at least eight hours; the weekend rest must be enjoyed and the vacation rest must be taken advantage of in case of being able to travel.
54.- Avoid Loneliness: Man is a gregarious being, that is to say that he likes and it suits him to live in community. Family community or social community, but it must be interrelated.
55.- Monitor Anger and Resentments: Anger is worse than homicide and resentments aggravate the disease. Therefore it is necessary to control them first with patience and the second with forgiveness .
56.- Be Indulgent with Yourself: Forgive yourself, speak with your body and order your mind not to mortify us. It is incredible but obey á .
57.- Monitor exaggerated joys : Everything in the extreme is harmful and see why this happens to us, lest it exist for revenge and this is very bad.
58.- Take things easy: Nothing remains of the hurry but fatigue.
59.- Being Grateful: Judas sold Christ because he was ungrateful.
60.- Remain alert: Alert, attentive, with memory and obtain understanding .
61.- Renew Ideas: Ideas must be helped with divergent thinking, that is, with initiative, creativity, curiosity, inference, induction and deduction .
62.- Personal Self-Control: Knowing that we always need to have greater authority, greater importance and dare to do greater things than we have managed to do so far. The greatest authority is not power but acquiring admiration for the leadership commitment we have with others . The greatest importance is to climb the scale of values and to do greater things is to do more , more quantity , more creations and more inventions.
63.- Raise self-esteem: If we don’t appreciate ourselves, who will ? Self-esteem is essential, it is cause, it is principle, it is naturifact, it is axiom, it is initial, it is beginning, it is abstract, it is element, it is first and the first thing is first.
64.- Telling stories: Telling stories, stories, comic strips, narratives, fables , myths, legends and novels has fascinated humanity. If we learn to tell stories and all these genres , we will rise in intelligence, self-esteem, values and understanding . We will be one step away from acquiring an award in the community with the title of “ storyteller ” . It’s a great way to preserve the mental health of the narrator and the entire listening community.
65.- Change the Way of Solving Problems: First of all, we have to define the nature of the problems to know what is happening. Then use insight to establish the most important points of the problem called selective coding ; then combine some facts with others through selective combination and then make selective comparison to establish antecedents, previous forms of resolution and to be ready to make decisions must be made consciously after having analyzed the problem and used the tools and appropriate and necessary knowledge for the satisfactory resolution of the problem.
66.- Interpret the World Better: Know that the world belongs to everyone and not grab it for ourselves alone, but neither let it be taken away from us. In the first case we would be exalting ourselves and the one who exalts himself will be humiliated , but in the second case we will be humiliating ourselves and that is not good for our self-esteem, unless we do it forced by the circumstances.
67.- Do Good Deeds: Let us try to feed the hungry; to drink to the thirsty; dress the naked; visiting prisoners and the sick, helping widows in their tribulation and helping orphans . If we do this or try to achieve it even in part, we will not waste our time and the forces of the cosmos will give us health and life.
68.- Leave the Worries: If we learn to relax, we will leave the worries; the two things go together but in the style of exclusion there is concern . The best antidote to worry is relaxation or relaxation of body and mind.
69.- Do things with effort: The Liberator Simón Bolívar already said : patience and more patience ” , effort and more effort; work and more work to have a homeland. Easy things are like sidewalks: faster but unsafe . Things made with effort are appreciated, easy things go like salt in water. Let us remember that inheritances generally (not in all cases) disappear so quickly that they are not even remembered.
70.- The Scream Therapy: This is a form of Group Psychotherapy that uses the scream as an instrument to help patients express long-held emotions. It was independently developed by A. Janov in California and D. Casriel in New York. According to Daniel Casriel there would be various types of screams, each with different sounds and emotions. There are basic cries of fear , pain, need, rights and four different cries of rage, the deepest accompanied by pleasure. There is also the sound of satisfaction and pleasure that appears when the person becomes aware of their possibilities after freeing themselves from the effects of a distorted childhood. In this type of therapy, talking is also used , but at first the emphasis is on screaming to express emotions. Drug addicts generally suffer from personality disorders and are resistant to treatment. It is usually due to deprivation that has emotionally damaged these people in their childhood. Their emotional needs were not satisfied by the significant people in their lives, hence the disconnection with deep emotions and the analyst, being a significant person in the patient’s life, fails. There is anesthesia of basic emotions , encapsulation of feelings behind a defensive shell, which is very difficult to penetrate through traditional psychotherapy. Janov calls Primary Scream Therapy: Getting to the most primary events in the subject’s life; first sufferings and pains, first significant scenes. The intense catharsis produced by the screams frees the subject and he abandons his defenses.
71.-The Spiritual Exercises of Saint Ignatius: how one can find a means of redirecting one’s energies towards realizing life’s ‘highest’ purpose.-spiritual exercises of Saint Ignatius- Jesuits -Jesuit leadership